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  6. Perch vs. Orange roughy

Perch vs. Orange roughy — In-Depth Nutrition Comparison

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Summary of differences between Perch and Orange roughy

  • Perch has more Vitamin B12, Manganese, Phosphorus, Vitamin B5, Copper, Zinc, Calcium, and Vitamin B6, while Orange roughy has more Selenium.
  • Orange roughy covers your daily need of Selenium 131% more than Perch.
  • Perch contains 24 times more Manganese than Orange roughy. While Perch contains 0.9mg of Manganese, Orange roughy contains only 0.037mg.
  • The amount of Cholesterol in Orange roughy is lower.

These are the specific foods used in this comparison Fish, perch, mixed species, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Perch vs Orange roughy infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
Perch
8
:
2
Orange roughy
Orange roughy
Contains more Calcium +827.3%
Contains more Magnesium +111.1%
Contains more Phosphorus +152%
Contains more Potassium +90.1%
Contains more Zinc +346.9%
Contains more Copper +156%
Contains more Manganese +2332.4%
Contains less Sodium -12.7%
Contains more Selenium +448.4%
Equal in Iron - 1.13
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Orange roughy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 13% 44% 16% 9% 9% 25% 5% 482%
Contains more Calcium +827.3%
Contains more Magnesium +111.1%
Contains more Phosphorus +152%
Contains more Potassium +90.1%
Contains more Zinc +346.9%
Contains more Copper +156%
Contains more Manganese +2332.4%
Contains less Sodium -12.7%
Contains more Selenium +448.4%
Equal in Iron - 1.13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
Perch
8
:
3
Orange roughy
Orange roughy
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +1453.6%
Contains more Vitamin B6 +109%
Contains more Folate +20%
Contains more Vitamin B12 +368.1%
Contains more Vitamin A +150%
Equal in Vitamin B3 - 1.82
Perch
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0%
Orange roughy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 38% 0% 0% 12% 15% 35% 4% 16% 4% 59% 3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +1453.6%
Contains more Vitamin B6 +109%
Contains more Folate +20%
Contains more Vitamin B12 +368.1%
Contains more Vitamin A +150%
Equal in Vitamin B3 - 1.82

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
3
:
1
Orange roughy
Orange roughy
Contains more Fats +31.1%
Contains more Other +1236.6%
Equal in Protein - 22.64
Equal in Water - 66.97
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Orange roughy
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more Fats +31.1%
Contains more Other +1236.6%
Equal in Protein - 22.64
Equal in Water - 66.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
:
2
Orange roughy
Orange roughy
Contains more Polyunsaturated fat +156.5%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +125.1%
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Orange roughy
5% 67% 28%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.439 g
Polyunsaturated fat: 0.184 g
Contains more Polyunsaturated fat +156.5%
Contains less Saturated Fat -85.7%
Contains more Monounsaturated Fat +125.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Perch Orange roughy
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Perch Orange roughy Opinion
Protein 24.86g 22.64g Perch
Fats 1.18g 0.9g Perch
Calories 117kcal 105kcal Perch
Calcium 102mg 11mg Perch
Iron 1.16mg 1.13mg Perch
Magnesium 38mg 18mg Perch
Phosphorus 257mg 102mg Perch
Potassium 344mg 181mg Perch
Sodium 79mg 69mg Orange roughy
Zinc 1.43mg 0.32mg Perch
Copper 0.192mg 0.075mg Perch
Manganese 0.9mg 0.037mg Perch
Selenium 16.1µg 88.3µg Orange roughy
Vitamin A 32IU 80IU Orange roughy
Vitamin A RAE 10µg 24µg Orange roughy
Vitamin E 1.87mg Orange roughy
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.045mg Perch
Vitamin B2 0.12mg 0.063mg Perch
Vitamin B3 1.9mg 1.82mg Perch
Vitamin B5 0.87mg 0.056mg Perch
Vitamin B6 0.14mg 0.067mg Perch
Folate 6µg 5µg Perch
Vitamin B12 2.2µg 0.47µg Perch
Vitamin K 1.1µg Orange roughy
Tryptophan 0.278mg 0.23mg Perch
Threonine 1.09mg 1.03mg Perch
Isoleucine 1.145mg 1.058mg Perch
Leucine 2.02mg 1.797mg Perch
Lysine 2.283mg 2.092mg Perch
Methionine 0.736mg 0.728mg Perch
Phenylalanine 0.97mg 0.869mg Perch
Valine 1.281mg 1.083mg Perch
Histidine 0.732mg 0.474mg Perch
Cholesterol 115mg 80mg Orange roughy
Saturated Fat 0.237g 0.034g Orange roughy
Omega-3 - DHA 0.223g 0.025g Perch
Omega-3 - EPA 0.101g 0.006g Perch
Omega-3 - DPA 0.036g 0.001g Perch
Monounsaturated Fat 0.195g 0.439g Orange roughy
Polyunsaturated fat 0.472g 0.184g Perch
Omega-6 - Eicosadienoic acid 0.069g Orange roughy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Orange roughy
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Perch
16%
Orange roughy
Minerals Daily Need Coverage Score
56%
Perch
65%
Orange roughy

Comparison summary

Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Perch
Perch is relatively richer in vitamins
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Orange roughy
Orange roughy is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.